"Did you lose sleep last night?" Pregnancy is easy to acid here, where pain, bigger belly after the symptoms are more serious, many people spend a lot of time before going to bed to find a comfortable sleeping position, but drag a big belly to turn over still can not fall asleep. How on earth should sleep ability sleep till dawn?
Sleep well during pregnancy these two elements are key
"Did you sleep well last night?" Become the first word of greeting for many expectant mothers. Because of oedema, frequency of urination, pelvic pain or backache of lumbar acerbity, the regular meeting after a lot of people abdomen become big and the night does not become sleep, how can ability sleep comfortably in pregnancy one become aware? Getting your muscles relaxed and in the right position is key, experts say.
Whether you're pregnant or not, getting a good night's sleep is all about relaxing your muscles. We all assume that our muscles will automatically relax when we fall asleep, but the body is often so tense during light sleep and dreaming that we can't really relax unless we change our posture from time to time.
Healthy adults turn over at least 2 to 3 times a night
Generally speaking, as long as the bed will not be too narrow too soft, bed without too much foreign bodies, sleep without leaning against the wall, the person in the sleep process will automatically turn over, will not continue to maintain the same posture. Healthy adults turn over at least two or three times a night, on average once every two hours. The premise of turning over smoothly is that 'the body can be turned', which depends on whether the bed is wide enough, a wide bed must be able to let the person to the left and right sides straight hands, fingertips do not exceed the bed edge, such width is about 150 cm, the width of the bed if less than 150 cm, will cause obstruction to turn over.
1 a nap
Sleeping on your stomach will cause the cervical vertebra to rotate 90 degrees, so that the cervical vertebra joint will be compressed to the extreme, and the surrounding muscles will be in an extremely tight state, which will easily cause shoulder and neck pain in the long run, and even cause the shoulder and neck degeneration to grow bone spurs. What's more, sleeping on your stomach puts pressure on the heart, lungs and abdominal organs, causing high blood pressure. Sleeping on your stomach can make problems worse if you have bronchitis, sinusitis, diaphragmatic curvature/stenosis, heart valve insufficiency, or sleep apnea. And because you can't turn over, falling asleep in this position doesn't allow you to fall into deep sleep and get real rest.
2 and a half sit lie
Having a lunch break in the office or taking a long flight inevitably means sleeping by half sitting, but half sitting does not allow people to fall into deep sleep, which can easily lead to muscle aches and pains throughout the body in the long run.
3 lie on your back with your hands above your head
Arm is lifted up to the shoulder blade bone shoulder peak impact rotary tendon squeeze each other, cause 'shoulder peak under crowded syndrome (subacromial impingement syndrome),' on the shoulder for (hands, raise my hand), period (at ease), horizontal adduction (with the hand to touch the other side of the shoulder), sports (handwaving action, such as playing table tennis, tennis) generated when pain, because over time even (transfer to arm, wrist pain, too. The best way to avoid this is to switch from lying flat to lying on your side, preventing your hands from holding your head up.
Lie on the same side for a long time
When there is prolonged compression on one side of the body, problems such as damaged brachial plexus, sore ribs, 50 shoulders, thoracic scoliosis, scoliosis, pain on the outside of the hip (on the compressed side), or thrombosis may occur.
Sleeping position is recommended for late pregnancy
With a basic understanding of sleep patterns, let's take a look at how to sleep comfortably during different stages of pregnancy:
Early: sleep in a comfortable position
Early pregnancy has not become large uterus affect blood circulation, as long as there is no flatulence, do not need to specifically adjust the sleeping position, whether lying flat or side, with their own comfortable position to sleep. To sleep more comfortably on your back, use one foot/both feet bent or a pillow under your knee. The former helps relax muscles and the latter improves blood circulation.
Middle stage: lie on your side with pillow under your feet to disperse pressure
In the second trimester, if the belly is large and slow, sleep without gasping for breath, stomach is against the feeling, you can not adjust sleeping position, such as belly significantly larger and then adjust to lie on the left or right side. When lying on your side, you can prepare a long pillow or moon pillow to support under your belly, and then use your feet to clamp the pillow to spread the pressure, depending on the situation in the back of the waist (to stabilize the body's center of gravity) or lower leg (to promote blood circulation) pillow support.
Later stage: lie on the left side, side of lumbar back pad sleep pillow
The uterus becomes bigger in the middle and late stages of pregnancy, lying flat and lying on the right side is easy to compress the inferior vena cava, it is best to lie on the left side when falling asleep, and scatter the pressure of belly and feet with a pillow with stronger supporting force; You can also put a side pillow at the back of your waist to prevent lumbar acid.
Although the late pregnancy is recommended to lie on the left side of the position to sleep, but if not accustomed to lying on the left, or think lying on the left is not good to sleep, or can be changed to the right side of the lie. When lying on your side, you can use various AIDS to make your sleep more comfortable and don't have to limit yourself too much.
Stretching and breathing before bed helps relax muscles
It is recommended to place pillows between your feet when lying on your side, mainly because this movement can help the hips open outwards, stabilize the pelvis position, and relieve pain in the lower back and pelvis. In addition, the pillow will not hinder the roll over, waking up and sitting up will not be difficult, taking this position to sleep during pregnancy can effectively improve the quality of sleep.
It's worth noting that it's easy to get cramps in the middle of the night or early in the morning after pregnancy. If you're standing/walking for a long day, it's best to stretch your muscles or do some stretching exercises to relax your leg muscles before bed. If you are feeling very tired, it is better to do some stretching and breathing exercises to relax the muscles before going to bed, so as to avoid sleeping too deep all night, turning over and getting up with backache.
Q side lie when the fetus is moved change much, become strong, is darling uncomfortable?
When the fetus lies on the left side of the activity is particularly frequent because lying on the left side will increase the blood flow to the placenta, the baby gets a lot of fresh oxygen, naturally excited to jump around.
Are these symptoms keeping you awake? Experts teach you how to sleep
Pregnancy will inevitably produce a variety of symptoms affecting sleep, among which the following back pain, lumbar acid/pelvic pain, shoulder and neck pain, edema and other four symptoms are the most difficult to sleep, sleep with what position can effectively alleviate pain? Here's how to do it:
Pregnancy symptoms 1. Lower back pain
Suggest sleeping position
Lie on the left or right side lie, both hands elbow before and after overlap, natural bend, knee to crus middle clip a pillow, upper part knee bends 80 ~ 90 degrees greatly, lower part leg unbend.
When lying on the side, upper part knee bends greatly can help pelvis rotate, let lumbar vertebra maintain in normal curve, before sleeping with this kind of pose upper part arm is lifted draw a circle to be able to help lumbar back is loosened backward, can sleep smoothly more.
Pregnancy symptoms 2. Low back pain, pelvic pain
Lie on your left or right side, fold your elbows back and forth, and bend naturally.
Placing a pillow between the knees and calves helps open the hip joint, keep the pelvis in a forward position, relax the lumbar spine and pelvic muscles, and relieve pain.
Pregnancy symptoms 3. Sore shoulders and neck
Lie on your back or side with your pillow under your shoulder blades and your hands hanging naturally where they won't cause sores or numbness.
When sleeping, make sure the head and cervical vertebra are fully supported so as not to burden the surrounding muscles. Whether lying on your back or side, 'lie down well and fully'.
Pregnancy symptoms 4. Edema in the feet
Lie flat, double foot opens naturally, cushion two pillows to crus lower part in knee, let knee bend slightly, next make force raises pelvis upward, maintain 2 ~ 3 seconds to put down again, repeat do 5 ~ 6 times.
Sleeping with your legs higher than your heart will boost blood flow and make your swollen feet feel better. If you're prone to cramps in the middle of the night or early in the morning, stretch before bed to relax and keep your legs warm.
Foot movements also promote circulation
Besides cushion when oedema tall double leg, raise pelvis, also can do crural ministry motion to promote hemal circulation of lower limbs. The way of this motion is to lie flat, cushion a pillow to crus lower part in knee, repeat baseboard to step down first to extend to body direction again; Repeat by opening the toes outward and then tightening them inward; Raise the ankle slightly finally, draw 10 circles clockwise and 10 circles counterclockwise first, repeat the action of drawing circles, let the feet fully move and then fall asleep.
Test mattress support by lying flat and then sitting up immediately
In addition to adjusting your sleeping position, it's important to choose a supportive bed that allows you to roll over. How to judge the strength of the bed? The bed that has complete support force can let a person sit quickly normally, rise won't sway around, when choosing mattess, can lie down to sit immediately again first, observe the support force of the bed. If you prefer a soft bed, an independent tubemattress is a good choice because it has enough support and can be softened according to the needs of different parts of the body (you can sink by pressing at a single point). When sitting on the bed, the sole of the foot should be completely on the floor, with the knee at a 90-degree Angle.
Sleep well during pregnancy
Sleep time must be regular, do not suddenly go to bed early or late, or sleep only 3 hours the day before, today and sleep 8, 9 hours.
The mattress must fully support all parts of the body.
Do stretching exercises to relax your muscles before you sleep when you are tired.
Sleep must lie on the pillow, or it will be dizzy, breathing.
Don't press your arms under your body while lying on your side.
Using pillows to prop up sore areas can help relieve symptoms.
Reluctantly with uncomfortable, unaccustomed posture to fall asleep cannot sleep well certainly, it is ok to sleep with oneself feel comfortable posture when lying on one's side.